Are brussels sprouts keto friendly? – Calories, Nutrition and Keto Recipes
Are brussels sprouts Keto-Friendly?
Yes, brussels sprouts are keto-friendly. The ketogenic diet is a low-carb, high-fat diet that requires drastically reducing carbohydrate intake and replacing it with fats. Brussels sprouts are low in carbs, making them a good option for those on a keto diet.
Nutritional Facts About brussels sprouts
Brussels sprouts are a type of cruciferous vegetable that is packed with vital nutrients and naturally low in carbs. These vegetables are high in fiber, rich in antioxidants, and a great source of Vitamin K and Vitamin C.
Calories, Carbs, Proteins and Fats
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 43 | 12 |
| Carbs | 8.95 g | 2.54 g |
| Sugar | 2.2 g | 0.62 g |
| Protein | 3.38 g | 0.96 g |
| Fat | 0.3 g | 0.09 g |
| Impact on Ketosis | Low | Low |
What is the Average Weight?
On average, a single brussels sprout weighs about 19 grams (0.67 oz). This weight can vary based on the sprout’s size.
Additional Information About brussels sprouts
Brussels sprouts, apart from being rich in fiber, Vitamin K and Vitamin C, also contain a moderate amount of B Vitamins, including Folate and Vitamin B6. Additionally, they provide good amounts of minerals such as Manganese, Potassium, and Iron. The high fiber content can promote gut health, while the antioxidants can help in reducing inflammation and improve heart health.
Other Foods To Match With
Brussels sprouts go well with a wide range of foods. They can complement proteins like chicken, turkey, beef, and fish. You can stir-fry them with garlic and olive oil or roast them with a bit of bacon for a delicious side dish. They also pair well with balsamic vinegar, mustard, and other tangy flavors due to their slight bitterness. For a keto-friendly combination, pairing them with high-fat foods like avocado, nuts, or cheese would be a perfect option.
8 Famous Keto-Friendly Dishes To Try
1. Keto Brussels Sprouts and Bacon
This recipe swaps high-carbohydrate sides with Brussels sprouts that are rich in vitamins and fiber and includes crispy bacon for a smoky flavor. The dish is then seasoned with garlic and black pepper, providing a satisfying crunch. This simple side dish is decadent, savory, and keto-friendly.
2. Roasted Brussels Sprouts with Parmesan
Adding Brussels sprouts tossed in olive oil overlaid with grated Parmesan cheese, then roasted to a crunchy perfection, creates a keto-friendly side dish packed with nutrients. The cheese adds a wonderful flavor balance, while the olive oil provides good fats required for a keto diet.
3. Keto Creamy Brussels Sprouts Casserole
This casserole combines Brussels sprouts with heavy cream and cheese, offering a comforting dish that’s perfect on a chilly day. The high-fat content aligns with the fat-centric keto diet, without loading up on unhealthy carbs. It’s filling, creamy, and full of flavor – certainly a must-try!
4. Brussels Sprouts Caesar Salad
Replacing your carb-heavy croutons with roasted Brussels sprouts turns a classic Caesar salad into a keto-friendly option. The dish offers a unique take on the traditional salad, while maintaining the delicious, umami taste of classic Caesar dressing.
5. Brussels Sprouts with Lemon and Almonds
Brussels sprouts sautéed with lemon zest and topped with toasted almonds create a nutrient-dense, low-carb dish. The lemon adds zest, while the toasted almonds offer an extra crunch. It’s a refreshing side dish that pairs well with many keto-friendly main courses.
6. Brussels Sprouts Stir-fry with Chicken
A Brussels sprouts stir-fry with keto-approved chicken and low-carb veggies is a complete meal in itself. It’s flavorful, hearty, and nutritious — fitting perfectly into a keto lifestyle. The chicken provides the protein, while Brussels sprouts and other vegetables give it a fiber and vitamin boost.
7. Brussels Sprouts Soup
This pureed Brussels sprouts soup packs the nutrients of sprouts into a warm, comforting bowl of soup. It’s the perfect dish when you’re craving something warm, creamy, and keto-friendly. The creamy texture is complemented by the slight bitterness of the Brussels sprouts.
8. Grilled Brussels Sprouts with Garlic Butter
These grilled Brussels sprouts drizzled in garlic butter create a flavorful, low-carb side dish perfect for a keto barbecue. Grilling the Brussels sprouts enhances their natural sweetness, while the rich garlic butter provides the high-fat content desirable in a keto diet.
Frequently Asked Questions about brussels sprouts and Keto
1. Are brussels sprouts keto-friendly?
Yes, brussels sprouts are keto-friendly. The ketogenic diet emphasizes consuming foods rich in healthy fats and low in carbohydrates, and brussels sprouts meet this criteria. One cup of brussels sprouts contains about 8 grams of carbohydrates, but more than half of those carbs come from fiber, a type of carbohydrate that your body can’t digest. Thus, the net carb content in a cup of brussels sprouts is around 4 grams, which is fairly low and suits a keto diet.
2. How many calories are in brussels sprouts?
Per cup, brussels sprouts served cooked contain around 56 calories. They are low in calories but high in many nutrients, including fiber, vitamin K, vitamin C, vitamin A, and folate, making them an excellent choice for a ketogenic diet.
3. Can I eat brussels sprouts every day on the keto diet?
Absolutely, you can eat brussels sprouts every day on the keto diet, so long as you’re mindful of your overall daily carb intake. Brussels sprouts are packed with essential nutrients but are low in carbs, making them an excellent addition to a balanced keto diet. Be aware of the preparation method, as adding sugary sauces or breading can increase the carb content.
4. Does cooking alter the nutritional content of brussels sprouts?
Cooking can effect the nutritional content of brussels sprouts. Boiling brussels sprouts may lead to a reduction in some vitamins, like vitamin C. However, if you roast or steam them instead, you can maintain more of their nutritional value.
5. Can you recommend any keto-friendly brussels sprouts recipes?
Certainly! A popular keto-friendly recipe is roasted brussels sprouts with bacon. All you need is olive oil, salt, pepper, brussels sprouts, and bacon. Toss the trimmed and halved brussels sprouts in olive oil, salt, and pepper. Spread them on a baking sheet with pieces of bacon, and roast at 400°F (205°C) for around 20-30 minutes, until crispy. Not only is this recipe keto-friendly, but it’s a tasty way to enjoy this healthy vegetable.
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